High blood pressure or hypertension is a dangerous condition that can lead to blood vessel damage. If not treated through medication or blood pressure tips, this can also lead to stroke, kidney disease, heart disease, and other problems. The condition affects nearly a billion people worldwide.
A lot of risk factors for hypertension are beyond your control, such as family history, age, gender, and race. On the other hand, there are some factors that you can control, such as diet and exercise. In fact, there are some blood pressure tips and remedies that may help you lower blood pressure without medication.
If you are able to bring down your blood pressure by adopting a healthy lifestyle, your doctor or nutritionist might lower the dosage of your medication or might not prescribe anything at all. However, you must never come off any medication unless asked by your doctor.
Here are some ways to lower blood pressure naturally:
1- Have A Healthy Diet
A diet that is rich in fiber, magnesium, and potassium and low in sodium can help you lower your blood pressure naturally. Your diet should ideally be rich in whole grains, vegetables, fruits, and low-fat dairy products. You should avoid saturated fat and cholesterol.
You should try to eat more leafy greens, as they are high in potassium and decrease the effects of sodium on blood pressure.
Some examples of leafy green that you should incorporate into your diet include arugula, beet greens, romaine lettuce, kale, collard greens, turnip greens, and spinach.
Avoid canned vegetables as they are usually high in sodium. Berries are also great for lowering blood pressure, as they are a good source of the natural compounds flavonoids. According to a study, beet juice can also help lower blood pressure as it contains nitric oxide.
2- Lose Weight
Blood pressure often increases in response to weight increase. Additionally, being overweight may also disrupt your breath when you are sleeping and this can further increase your blood pressure. That’s why blood pressure patients are often advised to lose weight.
Even losing just a few pounds can be really beneficial. You should particularly try to lose weight around your waist to reduce your risk of high blood pressure.
3- Regular Exercise
Exercising regularly can also help you keep your blood pressure in check. Just 30 minutes’ walk four or five days a week can prevent your blood pressure from rising. You do not necessarily have to go to the gym, there are a lot of things you can do.
For instance, you can take up aerobics, which includes walking, cycling, jogging, and swimming. The main idea is to be consistent. You can also talk to your doctor to discuss which physical activity would be the most suitable for you.
Although a these blood pressuire tips and healthy lifestyle can help you lower your blood pressure, you must never quit taking medicines unless your doctor allows you to. For more information, consult a doctor.
You can find and book an appointment with top Nutritionists in Rawalpindi, Karachi, and Islamabad through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your health concerns.